Diet and exercise help manage and even prevent type 2 diabetes. The benefits of both are undeniable. According to Rasa Kazlauskaite, associate professor of metabolism, diabetes, and endocrinology at the University of Pittsburgh, these two habits reduce glucose levels in the blood for up to 12 hours. In addition, exercise lowers the risk of heart disease and helps the body use insulin more efficiently.
Diet and exercise play a key role in controlling blood sugar levels, so people with diabetes should increase their activity level to help manage their condition. Diets that are rich in fiber and low in saturated fat help stabilize blood sugar levels. Consuming sugary foods, on the other hand, can raise blood sugar quickly and cause highs. A healthy diet includes five servings of fruits and vegetables each day. For best results, it’s important to follow a balanced diet.
Resistance training helps strengthen your muscles, which store the majority of blood glucose. Resistance training exercises can be done with hand weights or elastic bands. You can also do them at home. Other exercises that build strength and improve glucose utilization include squats and pushups. If you have trouble getting to the gym, start with five minutes of daily activity and work up to the desired time. This will help your body adapt to insulin.
A good exercise program includes monitoring blood glucose levels and keeping a food diary. Many people with diabetes find it helpful to use a health-related app to track their food intake. UnderMyFork, MyFitnessPal, and Fooducate are three examples of healthy living apps. Regular exercise has a wide variety of benefits, including improved glucose levels and a reduced risk of heart disease and angina.